New training program

  1. Professional Member
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    Arrow New training program


    hey guys so i made up a new training program for myself and wondered what you guys thought of it.

    cardio two days a week, but may up that to three. Also i might make it two full days off and do cardio later in the day after a gym workout. Primary goal is to get bigger and stronger. CV in there for overall fitness.

    any comments will be helpful thanks

    Monday – back
    Deadlifts 5x10
    Bent over rows 4x8
    3x8 power clean
    50 pull ups


    Tuesday – shoulders/traps
    Seated db military press 5x5
    Db side lateral raises 4x8
    Db front raises 3x8
    Db shrugs 3x10

    Wednesday – cardio

    Thursday – chest/tri’s
    Db bench press 5x5
    Db incline bench press 4x8
    Db flies 3x8
    Dips – 5x10
    Tricep cable pull down 3x8


    Friday – cardio

    Saturday – Legs
    Squats 5x5
    Leg extension 4x10
    Leg press 3x8

    Sunday – off
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”

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    Looks fine to me, but IMO it'd make more sense to train legs before cardio so to have optimal glycogen storage during your leg workout. Power cleans would be better suited under the leg day. Seeing that it's primarily a posterior chain dominant exercise that trains the IA muscle fibers.
  3. UKStrength
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    Quote Originally Posted by GymRat7197 View Post
    Looks fine to me, but IMO it'd make more sense to train legs before cardio so to have optimal glycogen storage during your leg workout. Power cleans would be better suited under the leg day. Seeing that it's primarily a posterior chain dominant exercise that trains the IA muscle fibers.
    Agreed ^^^ I would do full clean from the floor (deadlift starting position), lower the rep range to 3-5 and stick it in on leg day.

    Awesome for explosive power and coordination.
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    ok cheers guys
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”
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    Made my comments in your training log, Dave.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  

  
 

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